Citrus-Scented Fruit & Wheat Salad

1. Mix the water and salt, and bring to a boil. Add the bulgur and boil for 1 minute. Cover and let rest for 20 minutes. Uncover the pan; if the water hasn’t been absorbed, bring back to a boil and cook for several minutes, until the mixture is no longer soupy. Stir in the dried fruits, and set aside to cool.

3. Stir together all of the dressing ingredients. Stir the dressing into the bulgur wheat mixture, then add the sesame seeds and grated carrots.

3. Refrigerate for several hours, to allow the ﬂavors to blend. Just before serving, stir in the toasted pecans and sunﬂower seeds.

Banner Image:

CitrusScentedFruit&WheatSalad_CS.jpg

Grain:

Wheat [1]

Ingredients:

Salad

¾ cup (6 ounces) water

½ teaspoon salt

1 cup (4 ¾ ounces) bulgur

½ cup (2 ½ ounces) diced dried apricots

½ cup (2 ½ ounces) dried cranberries

2 tablespoons (¾ ounce) sesame seeds

½ cup (1 ⅞ ounces) grated carrots

Dressing

1 tablespoon orange zest (above) or a scant ⅛ teaspoon orange oil

2 tablespoons (1 ounce) lemon juice

2 tablespoons (1 ounce) orange juice

2 tablespoons (⅞ ounce) olive oil

½ teaspoon ground black pepper

¼ teaspoon salt, to taste

Garnish

½ cup (2 ounces) toasted chopped pecans

½ cup (2 ⅓ ounces) toasted sunﬂower seeds

Active time:

20 minutes + 2 hours chilling time

Yield:

8 servings

Nutrition:

Calories: 160 , Total Fat: 5 g, (Saturated Fat: 0 g), Sodium: 230 mg, Carbohydrate: 28 g, Fiber: 4 g, Protein: 3 g

Author:

Diet:

Mediterranean Diet

Course:

Side dishes

Dietary choice:

Vegetarian Vegan

Rating:

Description:

This delicious cold mixture of cooked bulgur and dried fruit is packed with ﬂavor (and ﬁber!)

Serving Size:

1/2 cup